Is pinhão fattening? That's a common question about the seed from the Araucaria tree, which has been consumed for centuries by indigenous peoples for its ability to sustain them during colder periods. To get to the bottom of this, nutritionist Kassia Milena de Oliveira explains that the answer is both yes and no—it all depends on the quantity consumed and how it's prepared. Today, this seed has become a cultural staple, and with the arrival of winter, it starts appearing in markets, grocery stores, and street vendor stalls across southern Brazil, where 70% of the national production is concentrated. The state of Paraná is the largest producer, accounting for more than one in every three tons harvested in the entire country.
Pinhão is the seed of the Araucaria angustifolia, a native tree of the Atlantic Forest. It is primarily consumed in southern Brazil during the winter months and is harvested from the pine cone, with collection only permitted during specific periods by law. Research conducted by the Brazilian Agricultural Research Corporation (Embrapa) in 2018 analyzed the nutritional composition of pinhão samples from various locations, comparing raw and cooked versions. The findings revealed differences in nutrient content due to cooking, where some elements become concentrated while others leach into the water.
According to the nutritionist, pinhão is one of the most functional and nutritious foods available. She notes that to obtain all the nutrients pinhão offers, you would need to eat several different foods combined. The high caloric and nutritional value is attributed to nature's 'intelligence,' providing such foods in winter because the body requires more energy in the cold. Additionally, pinhão offers greater satiety compared to other calorie-dense foods. Its high fiber content, including what are called 'resistant starches,' takes much longer to digest than something like bread with a similar calorie count. This means pinhão stays in the intestines longer, enhancing feelings of fullness.
The nutritionist highlights several other benefits of pinhão. It contains pinolenic acid, a compound unique to this seed that stimulates the hormone cholecystokinin, aiding in satiety and digestion, as well as GLP-1, which further boosts fullness. The seed is also rich in zinc, copper, and some vitamin C, supporting immune function. Its high potassium content helps control blood pressure. The significant magnesium concentration can assist individuals suffering from joint pain, fibromyalgia, and even memory lapses. Furthermore, the antioxidant lutein present in pinhão helps protect the ocular system, particularly during the aging process. As an oleaginous nut, it is rich in omega-3 and omega-9 fatty acids, and no other nut family food has such a high potential for minerals and resistant starches for gut health.
For those looking to include pinhão in their diet, the nutritionist advises that its caloric value represents a snack or the carbohydrate portion of main meals in a 1,200-calorie daily diet. The recommended amount is 100 grams—equivalent to a handful, a serving spoon, or about 10 seeds, depending on size, with the weight calculated including the shell. To reduce calories, it's best to cook the pinhão and eat it plain, without additions like butter, bacon, or cassava. Because of its resistant starch content, pinhão does not cause glucose spikes that lead to hunger, making it useful for increasing satiety between meals.
The ideal time to consume this snack is within 2 to 3 hours before or after a meal. For instance, if you tend to arrive home very hungry around 6 p.m., eating pinhão around 3 p.m. is suggested, as it will still be in your gastrointestinal system, helping to delay gastric emptying. However, the nutritionist cautions that despite its benefits for intestinal bacteria, pinhão can also cause gas. To reduce this and improve mineral absorption, she recommends soaking the seeds for 8 to 12 hours before cooking and then discarding the soaking water to minimize antinutrients like phytates and tannins.
Based on reporting from g1.